CrossFit Mile Zero – CrossFit

Strength

Deadlift

8×2. Build up to a moderate weight for the last 2-3 sets. 70-80%

WOD

Metcon (AMRAP – Rounds and Reps)

Freedom (RX+)

AMRAP 15

12/9 Calorie Bike or 200m Run

9 Burpees over Bar

6 Power Cleans (155/105)

Independence (RX)

AMRAP 15

12/9 Calorie Bike or 200m Run

9 Burpees

6 Power Cleans (115/80)

Liberty

AMRAP 15

10/7 Calorie Bike or 150m Run

9 Up Downs

6 DB Power Cleans (moderate)

Target Rounds: 5+

Minimum Rounds before Scaling: 4

Bike/Run should be more of a moderate to hard pace as a chance to recover.

Aim for steady pacing on burpees.

Cleans are heavier than normal. Slow down and brace for each rep if you aren’t able to touch and go.